Young at heart: Can you lower your heart age?

When it comes to your health, there are many things you might wish you could turn back the clock on. While shiny hair and line-free skin might be out of reach, turning back time on your 'heart age' may be possible.

Your individual risk of heart disease depends on different risk factors. While you can't change some things (like ageing or having a family history of cardiovascular disease), other risk factors are within your control. That means you might, with the right kind of lifestyle and behaviours, be able to reduce your risk and even decrease your 'heart age'.

Heart disease is a leading cause of death in Australia. It kills one in 4 people and leads to over 1,600 hospitalisations every day.¹ Men have a higher risk than women.

While some risk factors can't be changed, there are many you have control over.

There are plenty of ways to reduce your risk of heart disease.

Some of the more common modifiable risk factors for heart disease include:

• smoking. If you smoke, you are 3 times more likely to die from heart disease than if you don't. This is because smoking speeds up the clogging of arteries, which can lead to a heart attack.²
• obesity. Being overweight or obese can increase the risk of chronic conditions like heart disease, high blood pressure and type 2 diabetes.³
• poor diet. Adding more fresh vegetables to your diet and avoiding processed or fried foods that are high in salt and saturated fat can decrease your risk of heart disease.⁴
• sedentary lifestyle. Australian health guidelines recommend getting at least 30 minutes a day of moderate exercise (like walking), 5 days a week, to help reduce your risk of heart disease.⁵
• excessive alcohol intake. Drinking too much alcohol can cause damage to your heart muscles and increase your risk of high blood pressure, diabetes and obesity (all risk factors for heart disease).⁶

Living with just one or more of these risk factors could put you at a greater risk of heart disease and a heart attack.

You might assume that your heart is the same age as you are, but sadly this isn't always the case.

The more risk factors for heart disease you have, the older your 'heart age' and the more likely you are to develop a heart problem.

A heart health check with your GP will identify your risks.

1. Quit smoking. Within 12 months of quitting smoking, your risk of heart disease drops dramatically.⁷
2. Start moving. Swapping the bus or train for a walk to work, ditching the lift for the stairs and suggesting a walking meeting rather than a boardroom catch up are all simple ways you can increase your physical activity without breaking a sweat.
3. Eat well. The Australian Guide to Healthy Eating outlines what portions of different types of food (such as lean proteins, carbohydrates, healthy fats and dairy) you should be aiming to eat as part of a well-balanced and healthy diet.
4. Maintain a healthy weight. Increasing your daily activity levels and eating a healthy diet can help you to maintain a healthy weight. If you'd like to reduce your weight and reach a healthier BMI (body mass index), try adding in 10-minute walks after meals and build up from there as you're ready.
5. Reduce alcohol intake. Volunteering to be the sober designated driver on nights out, swapping a catch up in the pub for a cafe, and drinking non-alcoholic drinks between rounds can all help reduce your alcohol intake. If you would like to improve your relationship with alcohol, speak to your GP or explore the resources at the bottom of the page.

Just because a risk is modifiable doesn't always mean it's easy to change habits.

Talk to your GP if you need support in making changes that could reduce your heart disease risk and improve your 'heart age'. If you're new to exercise or have an existing health condition, please check with your GP before starting a new exercise program.

The Heart Foundation has an online heart age test.

The Australian Guide to Healthy Eating outlines national guidelines on how to enjoy a healthy and well balanced diet.

The National Alcohol and Other Drugs Hotline provides confidential support for people struggling with addiction on 1800 250 015, 24 hours a day, 7 days a week.

Quitline offers support and advice on how to reduce and eventually quit smoking, online and over the phone at 137 848.